For people struggling with obesity or morbid obesity, the sedentary nature of our jobs works against us, as we spend most of our workday sitting down, allowing our basal metabolic rate to drop. Not only that, but our joints become stiff and muscles weaken from lack of use. It is difficult to determine which came first: the obesity or the sedentary work environment. Experts in applied physiology report that many of us don’t stretch our large leg muscles often enough to counteract the daily stress of prolonged sitting or standing. I am one of those people.
Taking the time to stretch our major muscle groups throughout the day is something we can do consciously to combat the deterioration caused by sitting. Doing the following four stretches once or twice throughout the day will help us become more flexible, get more oxygen into the bloodstream making us more alert, and ease the discomfort of stiff muscles and joints that result from prolonged sitting.
These common leg stretches are mentioned in Joan Pagano’s book “Strength Training for Women.” She instructs us to push each stretch until we feel a gentle, but not painful, pull on the muscle. Hold the stretch for 20 to 30 seconds without bouncing, allowing the muscle to lengthen. Breathe into the stretch, using the exhale to move deeper into the position.
calf stretch
Stand with your feet together and place your left hand on the back of a chair for support. Take a giant step back with your right leg and press your heel into the ground. Bend your left knee over your ankle. Feel the stretch in the back of your calf.
hip flexor stretch
From the above position, rise onto the toes of your back foot, bend your back knee toward the floor, and press your lower pelvis forward. Keep your left knee directly over your ankle. Feel the stretch in the front of your right hip.
quad stretch
Stand on your left leg with your knee soft. Bend your right leg and, holding your foot or ankle, bring your heel toward your buttocks. Feel the stretch along the front of your thigh. To intensify the stretch, press the lower part of your pelvis forward.
hamstring stretch
Stand on your left leg, knee bent. Extend your right leg out in front of you and place your heel on the floor; with the tip pointing to the ceiling. Lean forward from the hips, keeping your upper body in proper alignment. Feel the stretch in your hamstrings. Turn around to perform the stretch sequence on your left leg.
If you’re on a lunchtime walking program, these stretches are a good warm-up for your half-day walk. Warm-up exercises prepare your body for more active exercise and help prevent injury. You can also follow your walk with these stretches as a cool down to allow your body to return to its pre-exercise state. Both warm-up and cool-down exercises are important to a good exercise program.